2/1 Wellness Wednesday
Show Your Love Challenge
Welcome February, the month of love. Valentine's Day, also called Saint Valentine's Day has a bloody and blurry past. According to Walks of Italty.com, "Saint Valentine of Valentine’s Day was one of two guys preaching the good word in Rome in the third century. One of these two was martyred on February 14th 269, thus giving us the date for his eponymous day."
Fast forward 1,754 years and we a have holiday celebrating love and all things pink, red and glittery. Roses, chocolate, wine and sweets have their moment in the spotlight in 2 weeks. This is a challenge for some of us who are still trying to course correct from a sideways food choices in December and January.
I propose that we try something new for this year's celebration of love. Why not turn it into a FUN 30 day challenge of love and gratitude? I came across this super fun 30 day challenge when I purchased my new Commit30 planner.
I love all the creative ideas for showing the people in our lives how much we appreciate them. Of course, if you have no one for acts 5, 12, 23, 29, and 30, you can opt to give a big hug to your coach:)
You could, of course, complete the challenge by doing these acts of kindness for anyone in your life. Let's spread the love this month! Let me know in the comments if you plan to take on the Commit30 Show Your Love Challenge:)
1/31 Transformation Tuesday
You NEED Protein
Yesterday I mentioned that if you want to LOOK a certain way to need to EAT a certain way. You can't out exercise your diet and to get strong and lean you MUST eat protein. Do you want to transform yourself into a ass kicking name taking athlete? Then you need to eat MORE protein.
CrossFit, unlike other types of exercise, is a strength and conditioning program which means you'll develop muscle mass in addition to cardiovascular endurance and stamina. Developing stamina and strength requires a higher amount of protein than just developing cardiovascular endurance alone.
Protein is one of three macronutrients, the other 2 are carbohydrates and fat. Protein is the building blocks of muscle, carbohydrates fuel our activities and fat is vital for brain functions, energy storage and it protects our internal organs. All three macronutrients contain calories which our bodies use to fuel our metabolism and activities.
The current recommended daily allowance (RDA) for protein is 0.8g per KG of body weight. That is way LESS than my baseline recommendation of 1g per pound of lean body mass. During your Check-ins I calculate your lean body mass specifically so we can learn the minimum amount of protein you need. Some of us need more, much more than we think.
I recently came across this nice summarization of why you need protein from the nutrition coaching group, Working Against Gravity. Based on their research and results with clients they suggest:
The current RDA âfor protein is simply not enough for the vast majority of people who are active, want to build strength or maintain physical strength, or want to prevent frailty with age.
For most of us, eating our lean body mass in grams of protein is a challenge, which is why you see so many of us supplement with whey and casein protein or collagen peptides. Drinking a protein shake or eating a protein bar is an easy way to reach your protein goals.
Whey protein is easily digestible by almost everyone. Most whey protein supplements provide 20-40g of protein per serving and the recommendation is to consume post-workout. Casein is a slower digesting protein which is why it's commonly consumed in the evening. Collagen peptides can be consumed anytime.
If you've heard that collagen is an incomplete protein and doesn't count towards your protein goals. don't worry. As with many nutrition myths, I've explore that one, too.
Did you know that women who are menopausal and post-menopausal need MORE protein because our hormones are no longer as active in muscle synthesis? Yep, it's true. The guidelines from the Whoop Women's Performance Collective is 2 g for every 1 kg of body weight. To calculate this divide your body weight (in pounds) by 2.2. Whatever that number is, 77kg for me, multiply by 2 and that's the DAILY protein goal. Mine is 155. what's yours? Share with us in the comments. â
1/30 Myth Busting Monday
Myth: Exercise Makes You LOOK Better
March 26 - May 3 OCR Training with Coach James
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